LIVING RAW BY GRACE
  • Home
  • 7 Day Detox Program
    • Detox Program FAQs
    • Testimonials
  • UnCookBooks
    • Lists of Recipes

31 Days of Raw: Day 13 – Arugula

10/14/2010

0 Comments

 

31 Days of Raw: Day 13
Arugula



Arugula is such a fun salad green.  All salad greens are healthy, right? Most are very low in calories, but not all give you a good dose of nutrients. Arugula is one leafy green vegetable that stands out as a rich source of many vitamins and minerals. Consider the difference between iceberg lettuce and arugula. Arugula contains about eight times the calcium, five times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce. The choice is easy. Start with arugula for a healthier salad! I love making salads with Arugula instead of lettuce, because it adds a spicy flavor and takes the place of radishes or onions.
Picture
Arugula

Cancer
The strong association between increased intake of beta-carotene from food and a reduced risk of lung cancer does not necessarily mean that supplementation with natural beta-carotene supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for diets high in certain fruits and vegetables that contain other anticancer substances that may be responsible for the protective effects. Until more is known, some doctors advise smokers to avoid all forms of beta-carotene supplementation—even natural beta-carotene. Because arugula is a member of the cruciferous family of vegetables, it has many of the same anti-cancer benefits as broccoli and cabbage. It contains natural phytochemicals called indoles which may help to reduce the risk of breast and prostate cancer. That’s one benefit you won’t get from eating iceberg lettuce.

Cataracts
Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High Homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Homocysteine is an amino acid in the blood. Epidemiological studies have shown that too much homocysteine in the blood (plasma) is related to a higher risk of coronary heart disease, stroke and peripheral vascular disease. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Macular Degeneration
People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk for macular degeneration than people who do not eat these foods. However, another study found no association between age-related macular degeneration and intake of antioxidants, either from the diet, from supplements, or from both combined. More research is needed to reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a healthful diet.

Picture
Arugula Salad
  • 2 bunches arugula, washed and trimmed
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon fresh lemon juice
  • 2 large navel oranges, peel and white pith removed, cut into segments
  • 8 very thin slices red onion, separated into rings
  • ½ cup golden raisins
  • ½ cup sunflower seeds
  • Freshly ground black pepper
Drizzle the arugula with half of the olive oil and the lemon juice; toss to coat and divide among 4 salad plates. Arrange the orange segments and onions on top, dividing evenly. Sprinkle raisins and sunflower seeds on top and drizzle with remaining oil and season with black pepper.

0 Comments



Leave a Reply.

    Picture

     About the Blogger

    Haley is passionate about Raw Food and how God has used it to heal her. She loves to share what she knows with anyone who is curious, and finds herself talking to everyone around her about her lifestyle. 

    God comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us.  For the more we suffer for Christ, the more God will shower us with his comfort through Christ. Even when we are weighed down with troubles, it is for your comfort and salvation! For when we ourselves are comforted, we will certainly comfort you. Then you can patiently endure the same things we suffer. We are confident that as you share in our sufferings, you will also share in the comfort God gives us. (2 Corinthians 3-7)

    This Scripture applies to every area of  life that Haley is passionate about. In order to be grateful, confidant, and assured of anything in your life...it must be tested and proved. That testing is never easy and rarely pleasant...but it IS purposeful. She now can take the comfort that God has given her and share it with you. Amen!

    Archives

    January 2020
    August 2019
    December 2017
    June 2017
    March 2017
    January 2017
    January 2016
    October 2015
    April 2014
    January 2014
    June 2013
    January 2013
    July 2012
    February 2012
    December 2011
    November 2011
    May 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010

    Categories

    All
    31 Days Of Raw
    Apples
    Appliances
    Banana
    Bananas
    Bible Study
    Bill
    Birthday
    Blenders
    Blending
    Blendtec
    Business Cards
    Calcium
    Calendar
    Calories
    Camping
    Challenge
    Chia
    Christian
    Classes
    Cold
    Consultating
    Coupon
    Crackers
    Creations
    Csa
    Daily Food Journal
    Dehydrator
    Desserts
    Detox
    Dinner
    Dip
    Dips
    Dirty Dozen
    Dr. Oz
    Exercise
    Faith
    Farmer Markets
    Farmer\'s Market
    Farmers Market
    Feminine Health
    First
    Flu
    Food Storage
    Free
    Future Plans
    Generosity
    Goals
    Grace
    Green Crisps
    Greens
    Green Smoothie
    Green Smoothies
    Grocery Shopping
    Handstands
    Healthmaster
    Healthy Food
    Help!
    Help!
    Hurom
    Juice Cleanse
    Juicers
    Juicing
    Mainstream
    Medicine
    Newsletter
    Ninja
    Nuts
    Online Classes
    Oprah
    Organic
    Overeating
    Part-time
    Pictures
    Pies
    Prayer
    Price Matching
    Protein
    Public
    Q&A
    Raw Potlucks
    Raw Recipe Night
    Raw Recipe Party
    Recipe
    Restaurants
    Reviews
    Salad
    Secret
    Special
    Stewardship
    Teaching
    Travelling
    Uncookbook
    Vegan
    Video Club
    Virtual Consultation
    Vitamix
    Water
    Website
    Yoga

    RSS Feed

  • Home
  • 7 Day Detox Program
    • Detox Program FAQs
    • Testimonials
  • UnCookBooks
    • Lists of Recipes